It was race day at Ambush and 3 PAX showed up ready to roll promptly at 4:20. Paper Jam took the gold with a sub 7 pace. With the race out of the way it was time for BC.
Conditions: A balmy 29
The Thang:
SSH x25
TTT x25
Little baby arm circles x20 forward and back
OHC x20
Alternating counting down dips/incline merkins by 5: x25,x20,x15,x10,x5
Mosey to the top of Ambush alley alternating exercises at the lightpoles
BBSU x10, mountain climbers x20
Diamond merkins x10, LBC’s x20
Burpees x20, Carolina Dry Docks x20
Hand release merkins x10, Side ups x10 on each side
Mosey to the stadiums steps: Heel raises x300 in sets in 100
Mosey back out to Ambush alley for BLIMPS:
Burpees x5, Lunges x10 each leg, IW x10, Merkins x10, Plankjacks x10, Squats x10
Mosey to the breezeway for people’s chair and balls to the wall merkins
Mosey back to the circle for Freddie Mercury’s, American Hammer, and Flutter kicks IC x20 each
Annoucements:
-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/2: 5-Year Anniv Convergence
-3/16: Lexington Race Against Hunger
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019
Prayer Requests:
Rudolph Mitchell passed-Prayers for family
Macgruber’s coworker husband-Back surgery
Lumbergh’s M-Work stress
Juice’s FIL